Most people spend majority of the day behind a desk at a computer, either at school, at work, or at home. The proper seated posture is not necessarily in the forefront of everyone’s mind. However, setting up your work station could make a huge difference in your posture. Some of the common, poor posture abnormalities include: slouching, forward head position, rounded shoulders, forward-tilted (sway-back) pelvis, and rotated hips.

Why is this of importance to you? Each of these postures puts extra weight and pressure on the spine and can lead to a number of debilitating problems from tension and soreness to headaches, neck and back pain, and fatigue. What is becoming increasingly evident is that poor posture ultimately influences the spine and nervous system, and in turn, overall health and well-being.

The following are some suggestions on what your posture should look like behind a desk in a seated position:

The Right Seat

Seat height: adjustable ranging from 16-21 inches. Position with feet flat on the floor, with thigh horizontal and arms even with the height of the desk. Seat width and depth: for comfortable support, 17-20 inches in width. Sit with the back against the backrest while leaving 2-4 inches between back of the knees and seat of the chair.Lumbar support: for support of the inward curve of the lower back to prevent slouching and straining the muscles in the low back.Backrest: for support of the natural curve of the spine in mid- and lower back, 12-19 inches wide.Seat material: to provide enough padding to be comfortable to sit on for extended period of time. Choose a breathable cloth fabric.Armrests: for relaxed shoulders and arms.Swivel: for easy rotation to access different areas without straining.

Sitting Position

Position the monitor at 18-24 inches (approx. arm’s length) away with top of screen at eye level. Shoulders relaxed and arms at 90° from spine, without a bend in the wrist. Hips at 90° with the thighs parallel to the floor. Adequate thigh and leg clearance. Knees bent at 90° with the feet supported flat on the floor.

Proper Lifting

Step 1: Test the load to assess the weight on the object.Step 2: Stand close to the load with feet at about shoulder width, with one foot slightly in front of the other for balance.Step 3: Squat down bending at the knees , NOT the waist; keeping the back straight.Step 4: With a firm grip, slowly straighten the legs, without twisting the body.Step 5: Keep the load close to the body to prevent any strain on the low back. If turning is necessary, turn with the feet, not with the torso.
Step 6: Follow the procedure in reverse order to place the object below the waist level.

Helpful alternatives:

Ask for assistance.
Use a cart, dolley, or another lifting devise.

Chiropractic for Postural Health

Chiropractors have seen a growing trend in posture problems and spinal issues linked to the use of laptops, computer mouse devices, portable telephones cradled under the chin, and hours in front of the TV. Our bodies reflect what we do with them most. There is also a significant increase in problems triggered by handheld computer games, MP3 players and excessive mobile phone texting, especially in a younger population of children and teens. Moreover, when young children have poor posture, it may lead to a greater risk of poor neuromotor development that will affect their health later in life.

Chiropractors are experts in the care of the nervous system and spinal health. They will help to identify and address the lifestyle habits which may have initiated the postural issues. In most cases, postural problems can be corrected and sometimes even reversed. At the end of the day, a healthy spine and nervous system means a healthier life.